Kettler PASO 309 - 07626-900 Owner's manual

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8

Functions and Operation of the Training Computer

GB

Operating Instructions for the training computer with

digital display

1. Start Without Previous Knowledge

You can start your training without requiring any previous kno-

wledge. The necessary information will be displayed in your

display. For effective training and for setting your personal training

defaults, please read and follow these operating instructions.

Read also the general tips in the training instructions.

After switching on the unit (mains connection or starting via

RESET, the complete display information will appear = segment

test with an audible signal. Afterwards, the time is shown

briefly. Time can be adjusted via the UP and DOWN keys: First,

set hours UP / DOWN, then confirm via MODE , then set minutes,

and confirm time setting again via MODE Afterwards the user

display (U 1-4) U = USER will appear.

Data for up to 4 different users can be stored which can be

retrieved upon restart. The individual training can be continued

by 4 different people with their personal data being stored over

a longer period of time.

You can select your user memory via the UP or DOWN keys

and confirm your choice via the MODE key.

2. Function Keys

START / STOP

Via this key, you start your training without any pre-setting, or

after entering certain default values and/or selection of one of

the automatic training programs. Pressing this key again causes

the computer to stop the counting function. Settings can be

changed without interrupting your training. If START is pressed

again, the computer starts counting again after the new setting

has been fixed.

MODE

In order to display information or to input your personal settings,

choose between the functions [TIME, DISTANCE, CALORIES and

PULSE] by briefly pressing the MODE key.

DOWN / UP

– the default values are set via the DOWN or UP keys. To this

end, the unit must be in a STOP position; > top left symbol

will blink.

– During your training, you can reduce or increase the overall

performance range via these keys > graphic display.

P

– In the pre-selection, the desired user setting (USER) can be

selected via DOWN or UP .

– The training program selection (MANUAL, PROGRAM,

USER or TARGET H.R.) is also carried out via the DOWN

or UP keys.

DOWN downward setting of default values.

By briefly pressing the DOWN key, you reduce the setting

values of the various functions > [TIME, DISTANCE, CALORIES

and PULSE]. If you press the DOWN key for a longer period

of time, the setting value can be reached in a faster counting

sequence.

UP upward setting of default values.

By briefly pressing the UP key, you increase the setting values

of the various functions > [TIME, DISTANCE, CALORIES and

PULSE]. If you press the UP key for a longer period of time, the

setting value can be reached in a faster counting sequence.

RESET

By briefly pressing the RESET key, you reach the selection of the

different training program settings > top bar in the display

[MANUAL, PROGRAM, USER, TARGET H.R.]

Keeping the RESET key pressed causes the computer to restart:

time setting and user selection (U1-4)

RECOVERY

With the RECOVERY key, you reach a recovery pulse measu-

rement at the end of the exercise session.

3. Display Information

General: the display is divided into three fields:

1. In the top line, the status or selection of the training program

and the status symbol for age are displayed.

2. The large display area represents the graphic display of the

performance range (route profile) and serves for simple ori-

entation within the training sequence. One bar segment =

low performance; eight bar segments on top of each other

= maximum performance. The braking levels are shown next

to the bar display, on the left as odd numbers (1, 3,...,15)

and on the right as even numbers (2, 4, ..,16).

3. In the bottom display area, several segment displays can be

found next to each other where the different training func-

tions are shown. If these functions are pre-set, the respective

function description will blink > e.g. TIME.

After finishing your training, the training data is stored and can

be retrieved when starting a new training sequence. The new

data is then added.

9

Training program (top display line)

The different training programs are chosen by pressing the

RESET key and then selected via the UP or DOWN keys. After-

wards, the selection must be confirmed via MODE . The diffe-

rences in the programs are defined as follows:

MANUAL Manual training

This setting is selected for a simple training sequence.

The route profile remains linear and can be increased or reduced

during your training via the UP or DOWN keys.

PROGRAM Pre-set programs for training

Here, 6 factory pre-set training programs are available. By

means of the route profile you can see the difficulty level of each

setting.

USER training program via user setting (User)

This program selection allows to you set your individual route

profile. At least one default value must be selected > [TIME,

DISTANCE, CALORIES or PULSE].

TARGET H.R. Training by means of target heart rate (THR)

In this program, setting the performance is controlled by the pre-

set heart rate. To this end, your pulse must be registered during

your training.

See > 6. Possibilities for pulse measurement

Default values (bottom display line)

The bottom display line includes individual segment displays with

various default values and units.

RPM / SPEED (left)

Speed

This alternating display (display interval of 6

seconds presents the step frequency as RPM

(Round per minute = revolution per minute)

and the speed as SPEED in km/h. Display range: min. 0.0 to

max. 99.9 km/h

TIME (2nd on the left)

Training period

In this display, the training period is mea-

sured in minutes and seconds. Display

range: min. 00:00 to max. 99:00

DISTANCE (centre)

Training distance

The covered distance is measured in km. The

counting of the distance starts with >0< and

can be continued up to a maximum of

99.99 km. Gradation for counting is

effected in intervals of 0.01 km = 10 m.

CALORIES (2nd on the right)

Calorie and energy consumption

This display shows the calculated calorie

consumption. The value is established

during the training by means of the resistance and time mea-

surements. Display range: min. 0 to max. 990

The data only serves as a rough guideline when comparing the

different exercises and cannot be used for medical purposes.

PULSE (right)

Pulse / heart rate

If the pulse is measured during training, the

heart symbol in this segment display will blink

and the pulse rate displayed as heartbeats per

minute. Display range: min. 30 to max. 240.

If the target pulse rate is reached during your training, the com-

puter will send an alarm signal.

Sleep Mode (empty)

If no RPM or PULSE is registered or if no manual settings are

made within 4 minutes, the unit will switch to sleep mode.

4. Personal Training Defaults

General

– Without any special pre-settings, the values in the individual

defaults [TIME, DISTANCE, CALORIES and PULSE] count

upwards, starting from >0< .

– For effective training it is sufficient to only set one target value

in one of the defaults [TIME, DISTANCE, CALORIES or

PULSE].

– If a personal target value is set as a training default, the com-

puter will count downwards from this value. When rea-

ching the target value >0<, an audible signal will sound. If

the training is continued after this -without setting a new target

value - the computer will again count downwards from the

pre-set value in this mode on the pressing of the START key.

– Once set, target values cannot be changed during your

training. They can only be changed if you press the STOP

key first.

Target default value

Setting a target value is identical for all defaults:

e.g. DISTANCE

1. Press the MODE key until the designation >DISTANCE< is

blinking in the display segment.

2. By pressing the UP key briefly, you increase the value, e.g.

DISTANCE in 0.1 km intervals. If you keep the UP key

pressed, the setting value is counted more quickly.

3. If you want to reduce the target value again, press the

DOWN key briefly (or long . The value is again counted

downwards.

4. If you have set the target value, press the MODE key. The

value is then stored in this function and you reach the next

function, e.g. CALORIES.

5. If possible, enter only one default value, as otherwise the

training targets will overlap. For example, you might reach

the pre-set target time earlier than the pre-set target distance.

6. The other defaults [TIME, CALORIES or PULSE] are also

entered as described in items 1-4 via the keys SET, RESET

and MODE.

Functions and Operation of the Training Computer

GB

10

After having finished setting your defaults, you can start your

training. During the training, all current values are displayed in

parallel next to each other. The pre-set value is counted down-

wards until >0< is reached.

5. Training

After switching on the unit (see chapter 1) and selecting the user

(U 1–4), the program line in the top display area will blink.

You may also reach the program line in the top display area

by pressing the RESET key briefly without restarting the computer.

– Select the training program (MANUAL, PROGRAM, USER or

TARGET H.R.) via the UP or DOWN key and confirm your

selection via MODE.

– If the training mode you select is MANUAL, PROGRAM or

USER and you pre-set a target value for your heart rate, the

computer will activate an optical and acoustic alarm as

soon as the current heart rate value reaches the target value.

Training > MANUAL

The route profile is represented evenly as a line. All default set-

tings can be made individually [TIME, DISTANCE, CALORIES

or PULSE].

Training start pressing the START key and active training.

Via the UP and DOWN keys, the entire route profile can be

increased or reduced either prior to the start of or during the

training.

By means of the set training period (TIME , the computer counts

the training progress in the route profile (bar graph) from left to

right with a blinking bar. If the pre-set value [TIME, DISTANCE,

CALORIES or PULSE] is reached, an acoustic signal will sound

for 8 seconds. The training data is not counted further. You have

reached your training target! By pressing the START key, it is

also possible to continue your training.

Functions and Operation of the Training Computer

GB

Training > PROGRAM

Pre-set programs for your training

In the training mode PROGRAM you can select one of six dif-

ferent factory-pre-set training programs:

PROGRAM 1 Fitness 1

PROGRAM 2 Short interval program

PROGRAM 3 Long interval program

PROGRAM 4 Fitness 2

PROGRAM 5 Fitness 3

PROGRAM 6 Step program

By pressing the UP or DOWN keys, you can move from one

program to the next. The alternating display shows the program

number (P1-6) for about 1 second and then the route profile in

blinking form. Via the MODE key you confirm your selection,

or select another program via UP and/or DOWN.

If you have selected your program, you can additionally enter

a default value [TIME, DISTANCE, CALORIES or PULSE].

Training start by pressing the START key and active training.

Via the UP and DOWN keys, the entire route profile can be

increased or reduced either prior to the start or during the

training.

By means of the set training period (TIME , the computer counts

the training progress in the route profile (bar graph) from left to

right with a blinking bar. If the pre-set value [TIME, DISTANCE,

CALORIES or PULSE] is reached, an acoustic signal will sound

for 8 seconds. The training data is not counted further. You have

reached your training target! By pressing the START key, it is

also possible to continue your training.

Training > USER

Training program via user setting (User)

In the training mode USER you can design your individual route

profile.

The setting is made via the keys UP or DOWN in order to adjust

the profile height. You reach the next bar via the MODE key;

then UP or DOWN again for height, etc. Program all 16 bars.

Training start by pressing the START key and active training.

11

If you have designed your individual route profile, you can

additionally set the default values. To this end, press the START

STOP key. All default values can be set individually [TIME,

DISTANCE, CALORIES or PULSE]. At least one default value must

be selected. After completing the setting of the default values,

you can start your training by pressing the START key and start

your active training.

The entire route profile can be increased or reduced via the UP

and DOWN keys either prior to the start of or during the

training.

By means of the set training period (TIME), the computer counts

the training progress in the route profile (bar graph) from left to

right with a blinking bar. If the pre-set value [TIME, DISTANCE,

CALORIES or PULSE] is reached, an acoustic signal will sound

for 8 seconds. The training data is not counted further. You have

reached your training target! By pressing the START key, it is

also possible to continue your training.

Training > TARGET H.R.

Training via target heart rate (THR)

In this training mode, the route profile is automatically adjusted

to the setting values (age and THR) as well as the measured heart

rate.

If you have selected the training mode TARGET H.R. via the keys

RESET, UP / DOWN and MODE , a number appears in the large

display. This number and the designation AGE will be blinking.

Enter your age using the keys UP or DOWN and confirm it via

MODE. Finally, the value 55% will appear in the large display.

You can either select 55, 75 or 90% and/or enter your individual

setting of the target heart rate.

The percentage defaults 55%, 75% and 90% refer to the

maximum pulse rate (220 - age) and pre-determine 3 general

training intensities for the fitness training.

– 55% of the max. heart rate (220 - age) corresponds to the

starting phase of the general fat burning trainings. This

default can then also be increased manually to 65%.

– 75% of the max. heart rate (220 - age) corresponds to the

phase for a general fitness training.

– 90% of the max. heart rate (220 - age) is only suited for shorter

sub-maximum exertion intervals for performance increase in

interval training.

After selecting your THR value, confirm it via MODE. You then

reach the default setting.

In this training mode it is not possible to set a PULSE value. All

other default values can be set freely. [TIME, DISTANCE or

CALORIES]

Training start by pressing the START key and active training.

– The computer compares your currently measured heart rate

with the pre-set target value and accordingly adapts the

braking level during your training.

– If the current heart rate is lower than the target value, the

braking level will be increased by one step every 30 seconds,

until the maximum value of the resistance or the set heart rate

is reached.

– If the current heart rate is above the target value, the braking

level is automatically reduced. It will be reduced by one step

every 15 seconds until the set heart rate is reached.

– If the braking level has been reduced to 1, but the value for

the heart rate still exceeds the target value for 1 minute, the

computer will stop and an acoustic alarm signal will sound

as a warning.

– Over the set training period [TIME] the computer counts the

training progress in the route profile (bar graph) from left to

right with a blinking bar.

– If the pre-set value [TIME, DISTANCE or CALORIES] is

reached, an acoustic signal will sound for 8 seconds. The

training data is not counted further. You have reached your

training target! By pressing the START key, it is also possible

to continue your training.

Functions and Operation of the Training Computer

GB

12

Functions and Operation of the Training Computer

GB

RECOVERY

Recovery pulse phase

The RECOVERY function can be selected after any training

program.

With the RECOVERY key, you reach a recovery pulse measu-

rement at the end of the exercise session. From the beginning

and ending pulse of one minute, the deviation and the fitness

grade is determined. With the same exercise session, the impro-

vement of this grade is a measurement of the increased fitness.

If you have reached the target value, end the exercise session,

press the RECOVERY KEY and then lay your hands on the hand

pulse sensors. With a previous pulse measurement in the display

00:60 appears for the time and in the PULSE display the current

pulse value blinks. The time begins to count from 00:60 back-

wards. Keep your hands on the hand pulse sensors until >0< is

reached. Right in the display a value between F1 and F6 is shown.

F1 is the best and F6 the worse status. By pressing RECOVERY

again, the function is ended.

6. Possibilities for Pulse Measurement

The pulse measurement starts as soon as the heart in the display

blinks in time with your pulse beat.

With ear clip

The pulse sensor works with infrared light and measures the varia-

tions in translucence in your skin, which are produced by your

pulse beat. Rub your ear ten times strongly to activate the blood

circulation before attaching the pulse sensor to your earlobe.

Avoid disturbing pulses.

• Attach the ear clip properly to your earlobe and look for the

best point for the measurement (heart symbol blinks without

interruption).

• Do not train directly under strong incidence of light, e.g. neon

light, halogen light, spotlight, sun light.

• Completely eliminate any shocks or bounces of the ear sensor

and the cable. Always attach the cable with a clip at your clo-

thing or, even better, at your headband.

With breast clip

The internal pulse receiver is compatible to un-coded POLAR chest

strap transmitters. For coded systems, wrong pulse values may

be displayed. We recommend T34 by POLAR

Please observe the corresponding instructions.

With hand pulse

An extra-low voltage caused by the contractions of your heart is

registered by the hand sensors and evaluated by the electronics

assembly of the device.

• Always grab the contact faces with both hands.

• Avoid jerky grasping.

• Hold your hands calmly and avoid contractions and rubbing

on the contact faces.

Comment:

Only one way of pulse measurement is possible: either with ear

clip or with hand pulse or with breast belt. If no ear clip or plug

recipient is located in the pulse plug, hand pulse measurement is

activated. If you insert an ear clip or a plug recipient in the pulse

plug, hand pulse measurement is automatically deactivated. It is

not necessary to disconnect the plug of the hand pulse measu-

rement.

7. Notes

– If no signal is transmitted to the computer for 4 minutes, the

LCD will shut off automatically and all existing training data

will be stored. You can then press any button to reactivate

the computer.

– If the computer is not displaying correctly, disconnect and

then reconnect the power supply.

✓

optional

✓

optional

13

Training Instruction

GB

8. Training Instructions

For Your Safety:

■ Before beginning your program of exercise, consult your

doctor to ensure that you are fit enough to use the equipment.

Base your program of exercise on the advice given by your

doctor. Incorrect or excessive exercise may damage your

health.

This device has particularly been designed and developed for

leisure time sportsmen. It is excellently suited for cardiovascular

training.

The training methodically has to be organised on the principles

of stamina training. This will predominantly cause changes and

adaptations of the cardiovascular system. This includes the

reduction of the resting pulse frequency and of the load pulse.

This gives the heart more time for filling the ventricles and for

the blood circulation of the cardiac musculature (through the

coronary vessels . Moreover, depth of breathing and the volume

of air that can be breathed in (vital capacity) are increased. Further

positive changes take place in the metabolic system. In order

to achieve these positive changes, the training has to be planned

according to certain guidelines.

Planning and control of your training

The basis for your training planning is your current physical fitness

condition. Your family doctor can diagnose your personal fitness

by means of an exercise tolerance test, which will constitute the

basis for your training planning. If you have not undergone an

exercise tolerance test, high training exertion and/or over-

straining must be avoided in all cases. The following rule should

be considered in your planning: stamina training is controlled

via the scope of exertion as well as via the level / intensity of

exertion.

Regarding exertion intensity

The intensity of exertion should preferably be checked in your

fitness training via your heart’s pulse rate. The maximum heart

rate per minute of > 220 minus age must not be exceeded. The

optimum training pulse is determined by age and training target.

Training target: fat burning/weight reduction

The optimum pulse frequency is calculated using the empirical

formula (220 – age) x 0.65.

Advice: fat burning for energy supply only gains significance

after a minimum training period of 30 minutes.

Training target cardio-vascular fitness:

The optimum pulse frequency is calculated using the empirical

formula (220 – age) x 0.75.

The intensity is predetermined in your training by means of the

braking levels, ranging from 1-16. As a beginner, you should

avoid too high braking level settings for your training, as this

will quickly lead to exceeding the recommended pulse rate

range. Start by using a low braking level setting and then

approach your optimum training pulse step by step. Do not forget

to regularly check during your fitness training whether you still

range within the intensity area according to the above stated

recommendations.

Sports physicians consider the following load factors to be

positive for fitness:

Beginners should not start with training units of 30 to 60

minutes.

A beginner training could be organised as follows during the

first four weeks:

In order to have a personal training documentation, you can

enter the training values achieved in the performance table.

Prior to and after every training unit gymnastic exercises lasting

approx. 5 minutes serve the warming up and/or cooling down.

There should be a day without training between two training

units, if you later on prefer to train three times a week for 20

- 30 minutes each. Otherwise nothing can be said against a

daily training.

Frequency Duration

daily 10 min

2-3 times weekly 20-30 min

1-2 times weekly 30-60 min

Frequency Length of exercise blocks

three times a week 2 minutes training

1 minute break for gymnastics

2 minutes training

1 minute break for gymnastics

2 minutes training

three times a week 3 minutes training

1 minute break for gymnastics

3 minutes training

1 minute break for gymnastics

2 minutes training

three times a week 4 minutes training

1 minute break for gymnastics

3 minutes training

1 minute break for gymnastics

3 minutes training

three times a week 5 minutes training

1 minute break for gymnastics

4 minutes training

1 minute break for gymnastics

4 minutes training

4th week

3rd week

2nd week

1st week

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